Pack the right skills and the right attitude, and you won’t need much else.

CrossFit Barwon – CrossFit

Skill

Metcon (No Measure)

4 sets

1 Minute Hollow

15 + BOR

4 sets

50 scissor kicks

10 table rocks

4 sets

1 minute Arch

30″ L – Sit

Threshold Training

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

1-Arm pushups per side

Sandbag or Medball over shoulder

Warm-up

Warm-up (No Measure)

1 minute at each, x 2

twisting bears

straight leg lowers

table rocks

tuck hollow rocks